CrossFit and Personal Training

4 Rounds:

• 10 air squats
• 10 burpees
• 10 beat swings

Then grab an empty bar and warm up for the front squats.

• 0:00 to 5:00 – Front Squat: Build to a heavy pause single.

Take as many repetitions as we would like to, aiming to finish in the vicinity of 75-80% of our 1RM.

Rest and transition for 3:00 ish mins.

• On the 8:00 to 13:00 – Squat Clean:

On the Minute x 5: do 5 “Touch and Go” Squat Cleans

** Choose a single weight, and hold across for all five sets. Recommended range > 58% – 63% of 1RM.

20 min AMRAP:

• 10 Thrusters (135/95)
• 20 Calorie Assault Bike
• 16 C2B Pull Ups (scale: 16 pull ups / banded)

** if classes are busy, use 30 calories on both the rower or the white & grey air bikes

Every 30 seconds, for 2 minutes (2 sets) of:

• Interval 1 – Front-Weighted Pistol Squat Balance x 15 seconds (right leg)
• Interval 2 – Front-Weighted Pistol Squat Balance x 15 seconds (left leg)

THEN:

Every minute, on the minute, for 4 minutes (2 sets) of:

• Interval 1 – L-Sit Lifts on Box x 20 reps
• Interval 2 – Seated Piked Single Leg Lifts x 40 reps (20 reps each leg)

Followed by. . .

• For 60 seconds, perform one set of: Flutter Kicks on Box x max reps

• Roll quads, adductors, T Spine plus couch stretch